Build a Healthier Pizza: A Guide to Choosing Healthy Pizza Ingredients

Let’s Make Healthy Pizza!

Hey friends! I’m so excited to chat about one of my favorite foods – pizza! But not just any pizza – we’re talking healthy pizza loaded with good-for-you ingredients. Eating pizza can be delicious, but often it’s high in calories, fat and sodium. Well not today! In this article, we’ll explore the top 10 healthy pizza ingredients recommended by leading cooking websites.

First up – the crust. This is the base of any tasty pizza. Going with a whole wheat or multigrain crust adds a ton of fiber and nutrients compared to plain old white flour. And the thinner the crust, the fewer calories it has. I like to load mine up with toppings so a thin, crispy crust is the way to go!

Next let’s talk about proteins. Adding some lean chicken, shrimp or turkey sausage makes your pizza much more filling and satisfying. Beans or tofu work too if you want plant-based options. Just be sure to use minimal fat meats to keep calories in check.

Now for the fun part – veggies! Spinach, mushrooms, peppers, onions, tomatoes and broccoli are amazing for getting vitamins, minerals and fiber. I say the more veggies the better!

There are so many possibilities for healthy and delicious pizza. Stay tuned for more tips on sauces, spices, cheeses and portion control. Now let’s get cooking!

The Importance of Whole Grain Crust

Alright friends, now that we’ve covered why healthy pizza is so tasty, let’s dive into the first crucial component – the crust! I’m sure you’ve heard that whole grains are super healthy, but what exactly makes them better than plain old white flour?

Well, whole grains contain all three nutrient-rich parts of the grain kernel – the bran, germ and endosperm. Milling grains to make white flour strips away the bran and germ, removing all the good fiber, vitamins, minerals and antioxidants! No wonder whole grains are so much more nutritious.

Specifically, whole wheat flour has 6 times more calcium than white flour. It also has over double the amount of fiber, magnesium and potassium. The fiber keeps you feeling full and promotes healthy digestion. The minerals strengthen bones and muscles. And the antioxidants fight inflammation and disease. I don’t know about you, but I want all of that in my pizza crust!

Other delicious whole grain options include multigrain, sprouted grain, oat and even cauliflower crust. Each adds its own unique flavor and health benefits. Multigrain crusts are made with a combo of whole grains like whole wheat, rye, oats, corn and more. Sprouted grain crusts use whole grains that have started germinating, which makes nutrients more bioavailable. Oat crusts add a hearty, nutty taste and lots of soluble fiber that supports heart health. And cauliflower crusts are low-carb and packed with vitamin C and fiber.

When it comes to thickness, thinner is better for cutting calories. But don’t go too thin or the crust won’t hold all those yummy toppings we’ll get to later! I like to aim for a crispy, cracker-like crust that’s around 1/4 inch thick. That gives you just enough crunch while keeping the slice under 300 calories.

Now let’s talk about how to actually make or choose a healthy whole grain crust. Homemade crusts are super easy – you just need whole wheat or other whole grain flour, water, yeast and salt. Mix together and knead briefly, let rise, then roll out and bake. Be sure to check out this recipe from The Pioneer Woman!

If you’re short on time, there are lots of great whole grain crusts you can buy pre-made too. Just check the label to make sure the first ingredient is 100% whole wheat or other whole grain flour, not just plain white flour. Brands like Caulipower, Against the Grain, and 365 Whole Foods have tasty and nutritious options.

Pro tip: Trader Joe’s has a large multigrain pizza dough ball for just $1! It makes the perfect thin, crispy crust loaded with whole grains. I like to use half and freeze the other half for later.

Now for the fun part – topping your wholesome crust! Turn the page to learn about delicious and healthy proteins, veggies, cheeses and more. But first, let’s recap why whole grain crust is so important:

Benefits of Whole Grain Crust

• 6 times more calcium than white flour
• Double the fiber, magnesium and potassium
• Keeps you feeling full
• Promotes healthy digestion
• Strengthens bones and muscles
• Fights inflammation and disease

Get ready for the most mouth-watering and nutritious pizza of your life!

Protein Power!

Alright pizza lovers, we’ve got our wholesome crust and now it’s time to talk about tasty and nutritious proteins! Adding some protein turns pizza from a snack into a complete, satisfying meal. The key is choosing lean, lower-calorie options that pack a protein punch without weighing down your pie.

Popular lean meats like chicken, turkey and shrimp are great go-tos. They provide plenty of protein with way less fat and calories than beef, sausage or bacon. For example, 3 ounces of chicken breast has around 25 grams of protein with just 3 grams of fat. Compare that to the same amount of ground beef which has 15 grams of fat. Big difference!

I recommend buying boneless, skinless chicken breasts and slicing them up into small pieces or cubes. This allows the chicken to cook quickly and evenly. Turkey sausage and shrimp cook fast too – just cut the sausage into rounds and the shrimp into bite-size pieces. Then throw them right on top of your pizza 5 minutes before it’s finished baking. Easy peasy!

If you’re vegetarian or vegan, no worries! There are lots of plant-based proteins that work wonderfully. Tofu is a great choice because it’s low in fat and calories but high in protein. For pizza, I like to drain and press extra firm tofu for 30 minutes to remove excess moisture. Then cube it up and marinate in a tasty sauce or dressing before adding it to the pie.

Beans are another stellar plant-based pick. They’re loaded with fiber too! Drain and rinse a 15-ounce can of your faves like black, pinto or cannellini beans. Then sprinkle them on top of the pizza for the last 5 minutes of baking. The heat helps soften them up. Chickpeas are also delicious and packed with protein.

For a quick protein boost, you can top your pizza with nuts or seeds like slivered almonds, chopped walnuts or pepitas. They add crunch and heart-healthy fats. Hummus makes a creamy, protein-filled base too. And don’t forget the egg! Scrambled or hard boiled eggs pair perfectly with pizza any time of day.

Now for the fun part – get creative combining proteins! Chicken and shrimp are amazing together. Beans and tofu make a dynamic plant-powered duo. And who doesn’t love breakfast for dinner with eggs on their pizza? The options are endless.

Here are some of my favorite protein-packed pizzas:

• Chicken, Bacon & Ranch
• BBQ Chicken with Red Onion
• Thai Peanut Chicken with Cilantro
• Shrimp & Pesto
• Margherita with Prosciutto
• Sausage & Peppers
• Veggie Lover’s with Tofu
• Greek Pizza with Chickpeas
• Four Cheese with Walnuts
• Supreme with Pepperoni & Sausage

When choosing proteins, always go for minimal added fat and sodium. Opt for low-sodium turkey sausage, unsalted nuts, and rinse canned beans to cut down on salt. And limit processed meats like pepperoni and bacon to an occasional treat.

With all these tasty, lean protein ideas, your pizza will be satisfying and nutritious! Now, who’s ready to load up on veggies? Let’s turn the page to learn about delicious and healthy vegetable toppings…

Veggies to the Rescue!

We’ve got our crust, proteins, and now it’s time for my favorite part – veggies! Loading up your pizza with tons of fresh, colorful vegetables boosts nutrients and fiber so much. The more veggies the better, I always say.

Let’s start with the veggie all-stars: spinach, mushrooms, peppers, onions, and tomatoes. Spinach packs a big nutrient punch, with vitamins A, C, K, iron, and antioxidants galore. Sautéing it first helps wilt the spinach so it doesn’t make your pizza soggy. Meaty mushrooms add savory flavor along with B vitamins and selenium. Onions and bell peppers provide a satisfying crunch and dose of vitamin C and fiber. And juicy tomatoes are rich in lycopene, an antioxidant that may help fight cancer.

Some other stellar veggie choices are broccoli, artichokes, zucchini, eggplant, and arugula. Chopped broccoli florets roast up nicely and offer vitamins C and K. Artichoke hearts add a delightful tang. Try thinly slicing zucchini or eggplant and roasting for extra flavor. Spicy arugula gives a peppery kick.

Don’t be afraid to mix up the textures too for extra appeal. Try topping your pizza with a combo of sautéed veggies like spinach and mushrooms plus fresh raw veggies like bell pepper and tomatoes. The possibilities are endless!

To take your veggie pizza to the next level, think outside the box with unique toppings like cauliflower, Brussels sprouts, butternut squash, or sweet potato. Roast them up first to bring out their natural sweetness. Fruit is also an unexpected but delicious addition. Sliced pear, apple, or fig work nicely. And don’t forget plant-based proteins like we discussed earlier. Beans, lentils, or tofu make tasty and filling veggie pizza combos.

Here are some of my go-to veggie pizza recipes:

• Margherita – fresh tomatoes, basil, mozzarella
• Veggie Lover’s – mushrooms, onions, peppers, spinach
• Hawaiian – pineapple, ham, red onion
• Pear & Gorgonzola – sliced pear, walnuts, arugula
• Greek – artichokes, olives, tomatoes, feta
• Pesto – spinach, tomatoes, goat cheese
• Southwestern – black beans, corn, peppers, onion
• Autumn Harvest – butternut squash, Brussels sprouts, apple

When prepping your veggies, aim for bite-size pieces that will cook quickly and evenly. The thinner you slice them, the faster they’ll get piping hot and tender throughout.

I don’t know about you, but I’m getting hungry just thinking about all these nutritious veggie pizza possibilities! Now let’s talk about how to pick healthy, flavorful cheeses…

Cheese Please!

Alright pizza pals, we’ve got our wholesome crust, lean proteins and bounty of veggies. Now let’s talk about how to pick cheeses that add tons of flavor without weighing down your pie.

Full-fat cheeses like regular mozzarella, cheddar, Monterey Jack, and feta do taste amazing. But they also pack a lot of saturated fat and calories. Thankfully, many reduced-fat cheese options provide plenty of cheesy goodness with less fat and calories. It’s a win-win!

Part-skim mozzarella is a great place to start. It has about 6 grams of fat per ounce compared to 9 grams in whole milk mozzarella. That saves about 20 calories and 3 grams of fat per slice. Part-skim ricotta is another tasty choice with half the fat of full-fat varieties.

If you like cheddar or Monterey Jack, reduced-fat versions cut around 5 grams of fat per ounce. And crumbled feta can be found in lower fat options too. Just compare nutrition labels and choose the cheese with less fat per serving.

Parmesan is one cheese that packs a lot of flavor for relatively few calories. Freshly grated Parmesan only has around 1 gram of fat per ounce. A little bit sprinkled on top goes a long way.

For a creamy, tangy punch, goat cheese and feta are nutritious picks. Goat cheese has less fat than most other cheeses, plus lots of calcium. Just use a light hand so a little goes a long way. Feta offers protein and bone-building calcium too.

To cut back even more, use cheese as a garnish rather than covering the whole pizza. Grate or crumble reduced-fat cheeses over veggies or add a few slices of part-skim mozzarella. This helps keep portions in check.

If you want to skip cheese altogether, get creative with nutritious substitutions like:

• Pesto, chimichurri or tapenade
• Caramelized onions or mushrooms
• Sautéed greens like spinach or kale
• Sun-dried tomatoes packed in olive oil
• Roasted veggies like eggplant or zucchini
• Avocado slices or mashed avocado

Baked tofu, tempeh or beans also add creaminess. So does hummus or tahini drizzle. Nutritional yeast can be sprinkled on for a savory, cheesy flavor.

The possibilities are endless for reducing fat and calories from cheese while still enjoying maximum flavor. Now let’s recap some smart cheese choices:

• Part-skim mozzarella
• Part-skim ricotta
• Reduced-fat cheddar or Monterey Jack
• Parmesan
• Feta
• Goat cheese

With so many options, you can have your cheese and eat it too! Now let’s explore some tasty and nutritious sauces…

Saucy Business

At this point, we’ve built a nutritious pizza masterpiece – fiber-rich crust, lean protein, bounty of veggies, and just the right amount of cheese. Now it’s time to pick an amazing sauce that adds flavor without unnecessary fat, sugar or sodium.

The typical tomato-based pizza sauce can be loaded with added sugar, preservatives and 300+ milligrams of sodium per 1/4 cup. Yikes! Thankfully, there are plenty of easy homemade sauce options that let you control exactly what goes in.

My go-to is a simple sauce made with canned crushed tomatoes, garlic, olive oil and Italian seasoning. Just sauté some minced garlic in olive oil, then add a 28-ounce can of crushed tomatoes (look for no salt added). Simmer until thickened up, then stir in 2 teaspoons of Italian seasoning and 1/4 teaspoon each of dried basil, oregano and parsley. Delicious!

For a creamy white sauce, sauté garlic in olive oil or butter, then whisk in some flour to make a roux. Slowly add milk or half-and-half and cook until thickened. Finish with Parmesan, salt, pepper and chopped fresh parsley. Much better than the heavy store-bought Alfredo.

Pesto is another stellar choice that comes together in minutes. Blend basil, garlic, pine nuts or walnuts, olive oil, Parmesan, and seasonings until smooth. For a nut-free option, use spinach instead of basil. The pesto adds a vibrant pop of flavor.

Hummus and mashed avocado also work great as flavorful, nutritious sauces. They add protein, healthy fats and creaminess. Or go for a Mediterranean vibe with a quick tzatziki sauce using plain Greek yogurt, grated cucumber, garlic, lemon juice, olive oil and dill.

Here are some other tasty homemade sauce ideas:

• Roasted red peppers + olive oil + garlic
• Caramelized onions + balsamic vinegar
• Sun-dried tomatoes + olive oil + basil
• Pureed beans or lentils + garlic + olive oil
• Barbecue sauce + sautéed mushrooms/onions
• Chimichurri sauce

When buying pre-made sauce, choose options with no added sugar and under 300mg sodium per serving. Look for terms like “no salt added” or “low sodium.” And limit sauces with creamy cheese blends which can pack extra calories and fat.

With so many options for flavorful, nutritious sauces, you can enjoy delicious pizza without the excess sodium, sugar and preservatives found in many prepared varieties. Homemade sauces let you control the quality of ingredients. Now, let’s explore how herbs, spices and other fun toppings can make your pizza pop!

Herbs, Spices, and More!

At this point, we’ve built a super nutritious pizza with our fiber-rich crust, lean proteins, bounty of veggies, and healthy sauces. Now let’s explore how herbs, spices, and other fun toppings can add tons of extra flavor without calories, fat, or sodium.

Fresh herbs are amazing for giving your pizza a flavor boost without adding anything unhealthy. Some of my favorites are basil, oregano, parsley, rosemary, thyme, sage, and cilantro. Chop or tear the leaves and sprinkle them on top of the pizza right at the end for a fresh burst in every bite.

Basil is probably the most popular option. Its sweet, peppery flavor pairs perfectly with tomatoes. Oregano adds a nice woodsy, aromatic note. Parsley brightens up any pizza with its fresh, grassy taste. Rosemary, thyme, and sage offer a savory herbal flavor. And cilantro’s bright, citrusy notes are delicious on Mexican or Thai-inspired pizzas.

In addition to fresh herbs, dried Italian seasoning blend, crushed red pepper flakes, garlic powder, and onion powder all add a flavor punch. Use a light hand though, as a little goes a long way. Too much can overpower all the other amazing flavors.

Olives are another great way to add savory flavor without extra fat or calories. Sliced black or green olives add a nice briny, salty accent. Other umami-rich toppings like artichokes, sun-dried tomatoes, roasted red peppers, and sautéed mushrooms bring tons of flavor too.

A squeeze of fresh lemon or lime juice right when the pizza comes out of the oven also brightens up the flavors. Other fun, nutritious toppings to play with are arugula, spinach, roasted veggies, caramelized onions, pineapple, jalapeños, and pepperoncini.

And don’t forget spices and spice blends! A dash of cumin, chili powder, curry powder, or five-spice powder can really make flavors pop. Blends like Italian seasoning, herbes de Provence, za’atar, or garam masala offer global flavor.

Here are some tasty spice combo ideas:

• Italian – basil, oregano, garlic, parsley
• Mexican – cumin, chili powder, cilantro
• Greek – oregano, garlic, lemon juice
• Thai – basil, red pepper flakes, cilantro
• Indian – curry powder, garlic, cilantro

When it comes to herbs, spices, and flavorful toppings, the possibilities are endless for taking your healthy pizza up a notch! Try out different fresh herb combos, olives, roasted veggies, spices, citrus juices, and anything else that sounds good.

The small amounts of these ingredients add so much flavor without extra calories, fat, sodium, or sugar. Use your imagination to make fun, flavorful pizzas with a healthy twist. Now let’s finish up with some tips for portion control and making pizza part of a balanced diet.

More Fun Toppings!

We’ve covered so many amazing healthy pizza toppings – whole grain crusts, lean proteins, bountiful veggies, reduced-fat cheese, nutritious sauces, and flavor boosting herbs and spices. Now let’s chat about a few more fun, nutritious ingredients to sprinkle on your pie!

Fruit may sound surprising on pizza, but it can be a delicious addition. Sweet, juicy pineapple is a classic choice. Diced fresh pineapple chunks add a tropical twist. Canned pineapple tidbits work too – just drain them first to remove excess sugar.

Other fruits like mango, pear, apple, figs, and pomegranate arils also taste fantastic on pizza, especially when paired with salty, savory ingredients. Try diced pear with prosciutto, thinly sliced apple with chicken sausage, or mango with curry spices. The sweet and salty combo is so satisfying!

Don’t forget veggies we talked about earlier too like roasted sweet potato, butternut squash, zucchini or eggplant. Their natural sweetness balances beautifully with tomato sauce and savory toppings.

For little pops of flavor and crunch, you can top pizzas with nuts or seeds. Chopped walnuts, sliced almonds, and pepitas (pumpkin seeds) are delicious and nutritious options. They add heart-healthy fats and protein too. Even a light sprinkle goes a long way to add texture.

Beans or lentils are another stellar choice for extra plant-based protein and fiber. Drain and rinse them first to remove any sodium from canned varieties. Then sprinkle them on your pizza 5 minutes before it finishes baking so they heat through.

And let’s not forget healthy fats like avocado and pesto. Sliced or mashed avocado makes a creamy, nutritious base under the tomato sauce. Homemade or store-bought pesto adds a vibrant herbal flavor and healthy fats too.

Some other fun and nutritious additions are:

• Sautéed greens like spinach, kale or chard
• Sun-dried tomatoes packed in olive oil
• Roasted veggies like cauliflower, broccoli or Brussels sprouts
• Caramelized onions or mushrooms
• Hummus, baba ganoush or tapenade
• Nutritional yeast for savory, cheesy flavor
• Sliced olives or pickled peppers

The options are endless for topping your healthy pizza with extra flavor and nutrition! Try out fun fruits, nuts and seeds, beans, pesto, roasted veggies, greens and anything else that sounds good.

With all these amazing ingredients, you can make pizza a nutritious part of your diet. Now let’s wrap up with some tips for enjoying your healthy pizza while staying balanced and satisfied.

Balance, Portion Control, and Making Pizza Part of a Healthy Lifestyle

We’ve covered so many amazing ways to make delicious, good-for-you pizza loaded with wholesome ingredients. Now let’s chat about how to enjoy your creation in a balanced way as part of an overall healthy lifestyle.

Even though your pizza is packed with nutritious ingredients, portion control is still important. Stick to 1-2 slices of a thin, veggie-loaded pizza instead of eating a whole pie. Pair it with a big salad topped with lean protein to add volume and nutrients.

For a satisfying personal pizza, use half of a whole wheat pita, English muffin or small tortilla as the crust. Top with sauce, veggies, and just a sprinkle of cheese. This single-serving size makes it easy to keep portions in check.

When eating out, look for restaurants with whole grain crust options and ask for extra veggie toppings instead of lots of fatty meats and cheeses. Opt for a small 6-8 inch personal pizza instead of a large 14-inch pie. And take half home for leftovers.

In addition to watching portions, balance out your pizza with other healthy habits:

• Stay hydrated by drinking water or unsweetened tea
• Fill half your plate with non-starchy veggies and fruit at meals
• Choose lean proteins like fish, beans, chicken, or yogurt
• Incorporate whole grains like oats, quinoa, brown rice and Ezekiel bread
• Limit processed snacks like chips, cookies, and sugary drinks
• Get regular exercise like brisk walking, strength training and stretching

The key is moderation – you can enjoy your favorite foods like pizza while still following an overall nutritious diet. Just be mindful of portions, ingredients, and how often you indulge.

Here are some tasty ways to get your pizza fix in a balanced way:

• Personal veggie pizza with salad
• Pizza stuffed mushrooms or zucchini boats
• Pizza omelet with veggies
• Pizza quesadilla with chicken, veggies and part-skim mozzarella
• Pizza turkey burgers on whole grain buns
• Zucchini pizza bites

With a little creativity, you can enjoy the delicious flavors of pizza as part of your healthy, balanced diet. So go ahead – dig into that slice of wholesome homemade pizza and savor every bite!

Frequently Asked Questions

The Takeaway

We’ve covered so much in this guide to building a tasty, good-for-you pizza! Here are the key points to remember:

• Choose a thin, fiber-rich whole wheat crust for the base
• Load up on veggie toppings like spinach, mushrooms, onions, peppers and tomatoes
• Add lean protein like chicken, shrimp, beans or tofu for staying power
• Use part-skim mozzarella and Parmesan for nutty, cheesy flavor
• Make your own healthy sauces with tomatoes, olive oil, pesto or hummus
• Boost flavor with herbs like basil, spices like oregano, and garlic
• Watch portions and enjoy pizza as part of an overall balanced diet

The options for nutritious, delicious pizza are endless! With a little creativity, you can have your pizza and eat it too by focusing on wholesome ingredients.

I hope these tips get you excited to get in the kitchen and start crafting your own healthy pizza masterpieces. Feel free to refer back to this guide anytime you need fresh inspiration.

What’s your favorite go-to healthy pizza recipe? Let me know in the comments – I’d love to try it! Now grab that whole wheat dough, pile on those veggies, and savor a slice of your incredible homemade creation. Happy healthy pizza making!